Protein products - how to choose them wisely?

Protein - the ultimate macronutrient?

Protein is one of the three macronutrients, which are broken down into amino acids during digestion. The role of proteins and their derivatives in the body is invaluable - they have many important functions:

• They are the basic building blocks of all tissues, including muscles, bones, skin and nails, as well as internal organs.
• They are also components of enzymes and many hormones.
• They are also involved in metabolic and physiological reactions, such as the immune response to pathogens and oxygen transport.
• They also play an essential role in the regeneration of the body.

Protein is a macronutrient that must be supplied through food, as the body does not store it in the same way as it stores energy in the form of body fat. If insufficient protein is consumed, the body breaks down tissues, such as muscle, to obtain the missing protein.

Read more: Protein in the diet – not just for athletes

The functions described above mainly relate to the action of protein at cellular and physiological levels. However, protein also has other benefits when consumed as part of a daily diet:

• - increases the feeling of satiety after a meal.
• - reduces the desire to snack between meals.
• - also reduces the tendency to reach for high-calorie foods.
• - speeds up metabolism and increases the body's energy requirements for digestion.

Read more: What to eat to support metabolism?

Fun fact: One interesting theory in dietetics is the 'protein leverage hypothesis'. This assumes that people will eat until their protein requirements are met, regardless of the number of calories provided. The theory is intended to explain the obesity epidemic. The theory suggests that the low protein content of commonly available foods can lead to excessive calorie intake. This may explain overeating, the creation of caloric surpluses, and consequently, an increase in body weight.

Protein requirements

Daily protein requirements vary. According to official recommendations, the minimum daily intake of dietary protein should be around 0.9–1 g per kg of body weight. However, there is an increasing call for the daily protein requirement to be set at a higher level. The recommended values for different groups are as follows:

• 1.5–2.4 g/kg of body weight - recommended for physically active and sporty people (the range depends on the discipline and goals).
• 1.2–1.45 g/kg body weight - for pregnant and lactating women.
• 1.2–1.6 g/kg body weight - for people who are obese or overweight and for those on a weight-loss diet.
• 1.3–1.6 g/kg body weight - for those on a plant-based diet.

Protein requirements also increase in the event of trauma, extensive wounds, injury or illness.

What are high-protein products?

The terms 'high-protein' and 'protein' are legally regulated.

• The term 'high-protein' can only be used for products in which protein accounts for at least 20% of
  the product's total energy content.
• The term 'protein' may be used for products in which protein accounts for at least 12% of the total energy provided by the product.

In the food industry, products labelled as 'high protein' or similar include sweets, drinks, yoghurts, puddings, cheeses, desserts, cereals and even ice cream.

Sometimes, high-protein products stand out for having a better composition and a higher protein content than their 'classic' counterparts. However, it is worth bearing in mind that this is not always the case.

What should you look out for when buying protein products?

1. Compare them with the classic version of the product

The best way to determine whether a product's "high protein" content is a genuine selling point is to compare its composition to the classic or light version.

Let's take mozzarella as an example. It comes in three versions: classic, light and high-protein.

• Classic mozzarella contains 18 g of protein and 250 kcal per 100 g.
• Mozzarella light contains 19 g of protein and 157 kcal per 100 g.
• Mozzarella high protein contains 22 g of protein and 180 kcal per 100 g.

As you can see, there is hardly any difference between the light and protein versions (just 3 g of protein per 100 g of product), and mozzarella itself is a good source of protein.

2. Assess the actual protein content

Not all products labelled as 'high protein' actually provide a significant amount of protein, particularly if the portion size is small. Some food manufacturers are capitalising on the popularity of protein to sell sweets to people who would not usually buy them. Do you choose a protein bar over regular bars as a 'healthier option'? However, it turns out that under the label 'protein' can still hide a low-nutrient, processed food that should be an occasional treat, not a regular part of a balanced diet.

3. Check the composition of the product

A product can be labelled 'high-protein' if it meets the criteria for an adequate calorie content derived from protein. However, 'high-protein' is not synonymous with 'healthy', let alone 'low-processed'. Many high-protein products contain significant amounts of food additives that are not suitable for everyone and are sometimes controversial. These include:

• Sweeteners and polyols - which help to reduce added sugar in protein products but can cause stomach problems and bloating. The sweetener maltitol can have an especially intense effect, causing intestinal problems.
• Emulsifiers - provide the desired texture and structure to protein products but can have controversial effects on gut microbiota. While they are permitted for consumption, there is scientific evidence suggesting that frequent consumption can have adverse effects on the gut bacteria.
• Carrageenan - an additive often found in protein puddings and porridges, for example. It is one of the most controversial food additives found in protein products. There is evidence to suggest that it may negatively affect the intestines, particularly the mucosa. It is also suspected of reducing tissue sensitivity to insulin and of having pro-cancer properties. Nevertheless, it is approved for use in food as there is no conclusive evidence of harmful effects in humans. Many people still choose to avoid it, though.

The quality of a food product is not only indicated by food additives (or the lack of them). Check the composition and read the label in full. For example, protein products may contain low-nutritional fat (e.g. palm fat) or a lot of salt. Therefore, despite the protein content, such a product will not be the healthiest choice.

4. Consider whether you really need extra protein

Before adding another high-protein product to your basket, consider whether such supplementation is necessary for your diet. Of course, an extra serving of protein can be beneficial for many people, helping to maintain a feeling of fullness, supporting physically active individuals during a busy day, and helping to control appetite. However, don't assume that high-protein foods are an essential part of your diet just because they are widely available.

Read more: 6 signs that your diet lacks protein

Are high-protein foods an essential part of a healthy diet?

Protein is an essential dietary component, a deficiency can prevent proper functioning and healthy eating. However, it is important to note that a diet rich in complete protein can be achieved with or without fortified protein products. While high-protein products are not necessary for a healthy diet, they can be useful. For example, they can replace less valuable sweets and snacks during a busy day when you don't have time to prepare a healthy meal, or simply add variety to your menu.

When should you consider protein supplements and foods fortified with protein?

Whether or not protein-fortified foods become a regular part of your diet depends on your individual needs. If you can meet your body's protein requirements without using high-protein products or supplements, there is no need to change this.

However, protein supplements and ready-made high-protein products can be useful in certain situations:

• To supplement protein in meals that are low in this macronutrient. Adding a protein supplement to oatmeal, fruit smoothies or breakfast pancakes will make the meal more filling and help you to reach the recommended 15–20 g of protein intake for a main meal.
• Increased protein requirements. If you regularly play sports, are trying to gain weight, or have other reasons for needing more protein, but find it difficult to get enough in your meals, nutritional supplements and high-protein products can be a good solution.
• Dietary restrictions or preferences. For example, if you follow a plant-based diet but don't like legumes, taking protein supplements could be a good option for you.
• Healthier alternatives for changing habits. Switching to high-protein foods can be a positive step towards improving your diet, particularly if you have previously relied on processed foods and eaten plenty of sweets and other snacks. Replacing a dessert based on cream with protein pudding, sweet flavoured yoghurt with protein yoghurt, or high-fat yellow cheese with protein cheese are all positive changes.
• In emergency situations and when travelling. Protein shakes, smoothies with protein supplements and protein desserts can work well as quick, filling meals or as part of a takeaway.

However, remember that high-protein products will never be a substitute for a healthy diet. While they can help you to achieve your desired intake of this macronutrient, they will not provide a complete set of vitamins, minerals, fibre or other important nutrients. While protein is important, it is not the only factor that determines whether a menu is healthy.

How can you naturally create a protein-rich menu?

In an era of huge popularity for ready-made protein foods, don't forget about natural sources of protein. Although they don't have a 'high protein' label, they are packed with valuable natural proteins. Examples of natural, protein-rich products include:

• Semi-skimmed quark (16 g protein per 100 g).
• Turkey meat (29 g protein per 100 g).
• Turkey meat (13 g protein per 100 g).
• Chicken breast (31 g protein per 100 g).
• Skyr yoghurt (12 g protein per 100 g).
• Cottage cheese (11 g protein per 100 g).
• Ricotta (11 g protein per 100 g).
• Buckwheat groats (13 g protein per 100 g).
• White beans (21 g protein per 100 g).
• Tofu (8 g protein per 100 g).

These are just a few examples. Protein can be found in both animal-based and plant-based foods. If you are not sure whether you are consuming enough, conduct an experiment: for a few days, enter all your meals into a calorie and macronutrient counting app. This will give you an idea of how rich your diet is in protein. This will enable you to analyse the total protein content of your meals and how it is distributed throughout the day. Ask yourself the following three questions:

• How much protein do I consume each day? The requirement varies from person to person and is best expressed as a percentage of body weight or calories from dietary protein.
• How much protein do my meals contain? Most people are advised to eat around 15–30 g of protein per meal.
• How do I distribute my protein intake throughout the day? Main meals should be as balanced as possible in terms of macronutrients - protein, fat and carbohydrates.

Too much protein in the diet - is that possible?

Although an optimal protein supply has its benefits, don't take a "the more, the better" approach. You can overdo it with dietary protein, too! Above all, it only makes sense to increase your intake up to the level at which the amino acids supplied by protein can actually be used by the body. If you consume more than this, the body will use the protein as an energy source. You can gain weight from protein, too - especially if you add a protein shake to your diet without changing the rest of what you eat or how active you are.

Eating too much protein can increase the risk of osteoporosis and kidney stones. However, there is no evidence that a diet high in protein damages healthy kidneys. However, if the kidneys are already under stress or strain (due to disease, lifestyle, medication, age or stimulant use, for example), a diet with significantly more protein will not be beneficial. People with kidney disease are advised to strictly limit their protein intake.

Excess dietary protein can also make it difficult to maintain the body's acid-base balance. While viable problems resulting only
from a high-protein diet are rare, they are possible.

Excess dietary protein can cause gastrointestinal discomfort in some people, manifesting as nausea, bloating or constipation. When consuming processed protein products, the problem is not usually the protein itself, but additives such as sweeteners used as sugar substitutes.

Excess protein in the diet, and more specifically excess whey and casein proteins (ingredients in popular protein supplements), can exacerbate acne. For some people, even small doses of protein supplements based on dairy protein can cause acne problems. However, this is a matter of individual sensitivity that is worth being aware of.

Excess protein also limits the space in the diet for other nutrients, such as those found in vegetables, fruit and cereal products. Although they do not provide as much protein, they have other equally important functions in the diet. Remember that a balanced diet is about more than just protein.

^References:

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2. ^{Tipton K. D., Efficacy and consequences of very-high-protein diets for athletes and exercisers, Proc Nutr Soc., 2011 May;70(2):205-14, doi: 10.1017/S0029665111000024. Epub 2011 Mar 7. PMID: 21375795.}
3. ^{Rychlik, E. et al., Normy żywienia dla populacji Polski, Narodowy Instytut Zdrowia Publicznego PZH, 2024.}
4. ^{Komisarska P., Pinyosinwat A., Saleem M., Szczuko M., Carrageenan as a Potential Factor of Inflammatory Bowel Diseases, Nutrients, 2024 Apr 30;16(9):1367, doi: 10.3390/nu16091367, PMID: 38732613; PMCID: PMC11085445.}